Vitamin B-1

What is vitamin B-1?

• Another name for B-1 is thiamin

• vitamin B-1 is a soluble water vitamin needed to process carbohydrates, fat and protein.

• every cell in your body depends on vitamin B-1.

• it also helps metabolize all fats and proteins.

• daily intake is 1.3 mg

• Vitamin B-1 is water soluble, which mean that this vitamin is easily absorbed in water.

• over consumption of vitamin B-1 is known to enhance brain function, and deficiency of this vitamin will cause degeneration of your body and will eventually lead to death.

• thiamin is found in whole grain cereals, bread, red meat, egg yolks, green leafy vegetables, berries and yeast.

  
  
  Fun Facts:

• thiamin also produces energy that affects enzymes and influence the heart

• Thiamin plays a role in metabolizing glucose to produce energy for the brain.

• Thiamin is also a miraculous nutrient when someone has beriberi and can barely lift their head from their pillow, if given a dose of thiamin they can be on their feet walking around in hours.

Vitamin B-2:

What is vitamin B-2?

• Vitamin B-2 also knowen as riboflavin is named after its colour, because the root of this word is "flavus" which is a latin word meaning yellow.
• Vitamin B2 plays a big role in breaking down foods and absorbing there nutrients.
• This vitamin also plays a large role in mantaining our energy supply.
• Grains, plants and dairy products are food groups that it is often found in.

Symptoms of a severe deficiency of Vitamin B-2 are:

• Anemia
• Mouth or lip sores
• Skin disorders
• Sore throat
• Swelling of mucus membranes

Because riboflavin is a water-soluble vitamin, leftover amounts leave the body through urine. There is no known poisoning from riboflavin.

• Males age 14 and older: 1.3 mg/day
• Females age 14 to 18 years: 1.0 mg/day

The following foods provide riboflavin in the diet:

• Dairy products
• Eggs
• Green leafy vegetables
• Lean meats
• Legumes
• Milk
• Nuts
• 

Symptoms of a severe deficiency of Vitamin B-2 are:

• Anemia
• Mouth or lip sores
• Skin disorders
• Sore throat
• Swelling of mucus membranes.

Riboflavin is water soluble so you need a daily intake of (Males age 14 and older) 1.3 mg per day or (Females age 14 to 18 years) 1.0 mg per day

3 fun facts

• Vitamin B-2 is also known as additive E101.
• Riboflavin is destroyed by exposure to light; foods with riboflavin should not be stored in glass containers that are exposed to light.
• It is important for body growth and red blood cell production.

Folic Acid:

• Also known as vitamin b-9 or folate
• Known to reduce risk for stroke in some people
• shortage of folate has been found in depression patients
• found in leafy vegetables such as lettuce, spinach and asparagus
• Soluble in water

Vitamin B-3:

What is vitamin B-3?

1. My vitamin is B-3 also known as Niacin

Vitamin B12:

• You need Vitamin B12 to produce blood cells and the functioning of your brain and nervous system

• Vitamin B12 can be found in mostly animal products: meat, milk, egg, fish and shellfish.

• Our body only needs a small amount of B12

• Most people get more than the required amount of B12

• It is harder for us to absorb vitamin B12 as we get older

• People who are vegans and vegetarians can be at risk for a vitamin deficiency and need to take b12 supplements.

• Signs of vitamin B12 deficiency are fatigue, loss of appetite, numbness or tingling in the hands and feet, weakness, anemia , poor memory, confusion and depression

• Vitamin B12 is a water soluble vitamin. This means that aren’t stored in the body, they must be replaced daily

• It is involved in the metabolism of every cell in the human body

• Vegetarian Sources of B12: tempeh, tamari, natto, miso, shoyu and algea (seaweed and sea vegetables). These are not very common in our region.

• Plants are not good sources of this vitamin, they are not good at storing B12